Comparing Nutrients in 100 grams Young Pigeonpeas VS Pokeberry Shoots

Macros Ratio

	Protein	Fat	Carbs
Young Pigeonpeas	21%	11%	68%
Pokeberry Shoots	36%	13%	51%

Macro Nutrients

	Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Energy	4.7% 136kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.64g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	NA	32g per day for Men 19-50 years
Omega 3	2.38% 0.038g	NA	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	2.85% 3.7g	130g per day for Men 19-50 years
Sugars	4.14% 3g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	13% 7.2g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	48.3% 435μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	0.98% 0.049mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.3% 173μg	4% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	43.3% 39mg	151% 136mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.6% 0.39mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Pigeonpeas	Pokeberry Shoots	Recommended Dietary Allowance
Calcium	4.2% 42mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	17.4% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	20% 1.6mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	18% 0.42mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	6.3% 44mg	700mg per day for Men 19-50 years
Potassium	16.2% 552mg	7.1% 242mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.53% 23mg	1500mg per day for Men 19-50 years
Zinc	9.45% 1.04mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.48% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Pigeonpeas VS Pokeberry Shoots per 100 g

Compare the macro and micronutrient content in 100 g of Young Pigeonpeas versus 100 g of Pokeberry Shoots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Young Pigeonpeas vs Pokeberry Shoots:

• 100 grams of Young Pigeonpeas have 5 times more Vitamin B1, 1.8 times more Vitamin B3, 13.9 times more Vitamin B5 and 10.8 times more Vitamin B9 than Pokeberry Shoots.
• While 100 g of Raw Pokeberry Shoots contain 145 times more Vitamin A, 1.9 times more Vitamin B2, 2.1 times more Vitamin B6 and 3.5 times more Vitamin C than Raw Young Pigeonpeas.
• 100 grams of Young Pigeonpeas have insufficient amounts of Vitamin A
• 100 grams of Pokeberry Shoots have insufficient amounts of Vitamin B5
• Both Raw Young Pigeonpeas as well as Raw Pokeberry Shoots have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Young Pigeonpeas vs Pokeberry Shoots:

• 100 grams of Young Pigeonpeas have 3.8 times more Magnesium, 1.4 times more Manganese, 2.9 times more Phosphorus, 2.3 times more Potassium, 1.7 times more Selenium and 4.3 times more Zinc than Pokeberry Shoots.
• While 100 g of Raw Pokeberry Shoots contain 1.3 times more Calcium and 1.4 times more Water than Raw Young Pigeonpeas.
• Both Young Pigeonpeas and Pokeberry Shoots contain similar levels of Copper and Iron per 100 grams.
• 100 grams of Pokeberry Shoots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Young Pigeonpeas have 5.9 times more Energy, 6.5 times more Carbohydrate, 3 times more Fiber and 2.8 times more Protein than Pokeberry Shoots.
• 100 grams of Pokeberry Shoots provide inadequate amounts of Energy